Aug 29

Best exercise tips: The dos and don’ts of high-intensity interval training workouts

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Exercise and fitness: A dynamic and efficient way to accelerate your weight loss journey, High-Intensity Interval Training (HIIT) has its own set of rules. By following these dos and don’ts, you can ensure that your workout sessions are not only effective but also safe and sustainable. High-Intensity Interval Training (HIIT) has emerged as a powerful and effective tool in recent years for shedding those stubborn kilos and achieving fitness goals. HIIT combines short bursts of intense exercises followed by brief periods of rest or lower-intensity exercises. Popular among fitness enthusiasts across the board, this workout routine alternates between high-intensity intervals and recovery periods, typically lasting anywhere from 10 to 30 minutes. These workout sessions ensure rapid results in improving cardiovascular fitness, boosting metabolism, and promoting weight or fat loss. However, like any fitness regimen, there are certain dos and don’ts to consider to make sure you maximise your benefits while minimising the risks.   The dos of HIIT:   1. Warm up thoroughly: A proper warm up is crucial before diving into a HIIT session. Engage in dynamic stretches, light cardio, and mobility drills to prepare your muscles and joints for the upcoming intensity. 2. Start slowly: If you’re new […]
Aug 26

Workout Guide During Fast: 5 Benefits And Techniques to Drop Kilos While Fasting

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It’s crucial to remember that low-intensity workouts are better alternatives than longer, high-intensity workouts for anyone who plans to exercise while fasting.   We’ve all fasted at some point, for a variety of reasons, such as health, culture, or religion, among others. Fasts are frequently followed for health reasons, yet this practice is based on a dangerous fallacy. It’s a common misconception that exercising while fasting should be avoided. In actuality, exercising while on a fast might be advantageous if you know what sort of exercise program suits you. Even if there are a few things to take into account when exercising while fasting, it is best to keep going. Kushal Pal Singh, fitness and performance expert of Anytime Fitness, discusses with IANS how to plan your workouts around fasts.   4 BENEFITS OF WORKING OUT DURING FASTING Fat Burning: During fasting, glycogen levels in your body are low. This encourages the body to use stored fat as a source of energy. Improved Insulin Sensitivity: A healthy combination of workout and fasting aids in enhanced insulin sensitivity which can improve blood sugar control and have long-term benefits for metabolic health. Mind-Body Connection: Fasting can create a heightened sense of awareness […]
Aug 23

Top 5 workouts for toned thighs and legs

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Exercises for toned legs   If you’re someone who has ‘thunder thighs’, do not fret. There’s nothing a good workout routine can’t help you with. Sculpting legs and making them appear toned and strong can be done both in the gym and at home. These 5 workouts concentrate on your lower body and can help you walk, jump and achieve balance.   1. Squats​ One of the best workouts for building lean muscle is the squat. Additionally, it tones the abs, hips, and butt. If you have back issues, squats are excellent. They won’t put stress on the back because they’re carried out while standing up and without additional weight. Perform your squats while standing next to a wall, a chair, or the edge of a table with one hand on the item for balance or additional support. Don’t give in to the impulse to pull or push away from it.   2. ​​Step-ups​​ Similar to one-legged squats are step-ups. Your thighs, hips, and butt will be worked by the repeating movement. A raised platform or plyometric box that is knee height is required. Always step onto the centre of the box to reduce stress on the knee. This can […]
Aug 20

How To Do Standing Single Leg Curls: Tips, Benefits, Variations, programming and More

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Keep your hamstrings healthy and loose with this no-equipment bodyweight exercise. Located on the backside of the thigh, the hamstrings play a pivotal role in athletics, complementing other muscle groups like the quadriceps, glutes, and calves. Beyond their athletic importance, hamstrings assist in the gait cycle (walking). Interestingly, their anatomy predisposes them to injuries, particularly among active individuals. Standing single leg curls offer an excellent method to fortify the hamstrings, ensuring they remain healthy, flexible, and functional. Explore our detailed guide on the standing single leg curl, a bodyweight-only movement.   Muscles Worked Leg curls are strictly a hamstrings focused exercise. Here we’ve provided a brief description of this muscle’s anatomy and function in the lower body. Hamstrings: This prominent muscle group on the rear of the thigh comprises three distinct muscles: the semitendinosus, semimembranosus, and biceps femoris. Originating from the hip and attaching to the knee, the hamstrings serve two primary functions: hip extension and knee flexion. It’s noteworthy that the short head of the biceps femoris is unique as it only extends across the knee joint, unlike its counterparts which span both the hip and knee.   How To Do Standing Single Leg Curls This exercise serves as […]
Aug 18

7 best ways to gain muscle (naturally)

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Put down that protein shake…   There are a lot of different ways to gain muscle that any fitness enthusiast is likely already aware of. If you’ve done your research, you know that there are certain foods that help the process of building muscle mass. But what is often considered the quickest shortcut is leaning on supplements and artificially-induced nutrients to build that muscle mass quickly. What we don’t talk about often enough are the ways to gain muscle in a natural fashion that doesn’t tamper with our body through supplements or artificial ingredients. These are healthy ways to gain muscle that simply involve a modification in diet and lifestyle. Here are a few of those healthy ways to gain muscle that you can start doing as soon as possible   The best ways to gain muscle (naturally)   Add lots of natural protein into your diet Think of things like lean meat, chicken, eggs, fish, legumes and low-fat dairy foods, or snacks like yoghurt, muesli, nuts, seeds, quinoa, and protein bars.   Eat small meals Instead of eating three big meals, eat about six small ones throughout the day instead. Think of it as a way of gassing up […]
Aug 15

Tips if you want your child to start lifting weights

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With kids either already back in school or heading back shortly, that means fall sports are already in full swing. No matter what sport your child might be playing, it’s a good bet some sort of weightlifting regimen is associated with it. But should a child wait until they reach a certain age before starting to lift weights? Here is some advice if you want your child to get into a workout regimen of lifting weights, according to Children’s Health.   What age is best for a child to start? There’s really no set age to start and it often depends on a child’s physical development, but starting to do so at ages 7 or 8 if a child is starting to get into sports is generally OK. However, that is only if a child is willing start with the right principles, which leads us to the next question.   What are some best practices? When a child starts out, the objective shouldn’t be solely about lifting as much weight as possible. It should be about learning the proper technique of exercises and getting into a process of slowly building strength, especially with the body still growing and muscles/bones developing. […]
Aug 12

Top Trainer Delivers The Workout and Nutrition Tips That Will Help Any Guy Get a Six-Pack

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Carve a six-pack you can be proud of these tips, workouts and meal guidelines   There’s not doubt that sculpting a decent set of visible abs requires tenacity, but it’s carving out your lower abs to get a real, high definition six-pack that really takes some dedication. The plus-side, however, is that this is a part of your body you can train mostly anywhere — you don’t need your local gym to be open. In fact, the plan below, can be repped out at home, in your garden, in the park — wherever you have some room to get a sweat on. But revealing those abs is about much more than just reps, sets and workouts. The tired cliche of “six-packs being made in the kitchen” is a cliche for a reason – it’s true. “You can’t out-train a bad diet,” says top personal trainer Phil Learney. Think about it. You can do endless reps of crunches, mountain climbers and leg raises, but if you’re not shedding the stored body fat that covers your muscles, that hard work just isn’t going to show. So, it’s time to forget what you think you need to do to pack muscle on your […]
Aug 10

Indoor Exercises For A Rainy Day

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Read on as we share a list of exercises you can practice at home during rainy weather.   People who enjoy outdoor workouts may have trouble following a routine during monsoon. The rainy weather makes it impossible to walk, run or partake in any physical activity outdoors. If you cannot go to the gym, practicing exercises at home can help maintain a healthy and consistent workout routine. Keep reading as we share a list of exercises you can practice at home during rainy weather.   8 Home workouts you can practice during monsoon if you can’t leave the house:   1. Jumping jacks Start with your feet together and arms at your sides. Jump up while spreading your legs wide and raising your arms overhead. Land softly with your feet together and arms down. Jumping jacks help increase heart rate, improve cardiovascular fitness, and strengthen leg muscles.   2. Plank Start by placing your forearms on the ground, shoulder-width apart, and legs extended behind you, propped up on your toes. Maintain a straight line from your head to your heels, engaging your core muscles. Hold this position for a specific duration. It enhances core strength, tones abdominal muscles, and improves […]
Aug 05

How to perfect your running form

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From high knees to tyre sprints, these running drills will help you improve your form so that you can run more efficiently   You’ve recently started running and you’re wondering what you can do to run with more ease and efficiency. You see people floating along looking as if they’re gliding effortlessly and ask yourself, how are they doing that? Well, there’s a way of becoming a faster, more efficient runner that doesn’t involve training harder or sweating more. Interested? Then improve your running form. Of course, everyone has their own individual way of running (correct running form isn’t a one-size-fits-all proposition) and should run the way that feels most natural to their body. However, there are certain pillars that the majority of experienced runners and athletes agree upon: feet landing underneath your centre of mass, rather than far out in front of you; a quick, snappy cadence, somewhere between 170-185; and an upright posture, with no leaning from the waist. Dialling in your running posture can help to make you faster and also more resilient to injury. Try these drills and exercises to help you achieve better running form.   10 exercises to improve your running form   Balance […]
Aug 01

10 Best Kettlebell Exercises For Full Body Workout | Kettlebell Power Play

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The kettlebell, often hailed as the ultimate total body workout tool, is a versatile and straightforward piece of equipment. It enhances cardiovascular endurance, and boosts power, making it a game-changer for your fitness routine. Kettlebell exercises engage numerous muscles simultaneously, providing a comprehensive full-body workout. Proper technique and control are crucial, but when executed correctly, kettlebell training enhances endurance, stamina, and strength. Coordinating movements with the kettlebell’s unique design—where the majority of the weight is carried in the ball-shaped base and the handles, or “horns,” allow various gripping styles—adds an additional challenge. In this blog, we will look at 10 best kettlebell exercises for full body workout.   10 Best Kettlebell Exercises for Full Body Workout   Russian Kettlebell Swing Exercises The kettlebell swing is a fundamental exercise that targets the hips, glutes, hamstrings, and lower back. It involves a powerful hip hinge motion, propelling the kettlebell forward and upward, followed by a controlled return to the starting position. Begin by standing with your feet hip-distance apart, maintaining a slight bend in your knees. Engage your core and ensure your back stays flat during the entire exercise. Hold the kettlebell with both hands using an overhand grip, allowing it to […]
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